Check out my hot golden milk recipe, too! I know… this iced golden milk latte looks delicious. It totally is! Like, shockingly good. But this Ayurvedic tonic is so much cooler than that. Ready? Ayurveda is an ancient system of medicine, considered the oldest, or one of the oldest, in the world. Its tenets include universal interconnectedness, knowing and treating body composition, and balancing your body’s composition, rather than treating the symptoms. There are three body compositions, or doshas, as they’re called in Ayurveda: pitta, vatta, kapha. Me? I’m a pitta, through and through. If you knew me for five seconds you’d know I’m a pitta: a fiery Aries, ENTJ, type 4, type A+ go go go do do doer who lives in extremes. I run hot, have tons of energy, am naturally muscular, flush easily, and crave spicy food daily. Ayurveda teaches that I need to balance the fieriness, energy, the spiciness. It’s recommended for me to eat cold and soothing foods, to not over-consume spicy and very pungent foods, to soothe my inner wild woman.
Where did golden milk come from?
The interesting thing, though, is that in Ayurveda there’s something that’s recommended for all body types (or doshas): golden milk. It’s soothing and healing for all – cool, right? Turmeric, specifically, known for its powerful anti-inflammatory properties, is experiencing a serious moment in the spotlight as an awesome superfood, and iced golden milk latte, a turmeric-spiked milk-based drink, is such a soothing way to ingest it.
Health Benefits
Because of the powerful combination of spices, this iced golden milk is not only a fantastic afternoon pick-me-up or cool nightcap! Golden milk latte benefits include…
builds immunitysupports the liverhelps treat colds and coughssupports digestionpurifies the bloodsupports your treatment of autoimmune diseaseand more.
Because of the relationship among all the spices, don’t skip any! If you have to skip one, you can leave the cardamom out; it’s in my recipe simply because I love the richness it gives the iced golden milk turmeric latte. However, you need the black pepper to activate all the power in the turmeric, so don’t skip it. I promise your drink won’t taste peppery!
How to make this recipe
Combine all ingredients in a cocktail shaker with plenty of ice. You’ll need almond or other alt-milk, turmeric, maple syrup, cinnamon, ground ginger, a little freshly ground black pepper, a pinch of cardamom, and vanilla extract. Shake very well. Alternately, whisk all ingredients together vigorously. Strain over two cups full of ice and drink! If you want the “ombré” look, stir together the almond milk with 1/2 tablespoon maple syrup. Pour over two glasses filled with ice. In a cocktail shaker, mix together the remaining ingredients and shake very well. Strain over your iced almond milk. Make sure you stir it regularly if you don’t drink it quickly – the spices will settle.
Is golden milk good for inflammation?
YES! There are two parts to this answer, though. In India and Ayurveda, turmeric has been used for millennia to support the body’s own natural response to inflammation. It’s considered a powerful anti-inflammatory tool and is used regularly in recipes. That said, there aren’t any really strong studies out there supporting curcumin – the anti-inflammatory ingredient in turmeric – as effectively battling inflammation itself.
Can I make this in bulk?
You can! You’ll just want to make sure you shake or stir very, very well the entire container before serving, as the spices will settle.
Can I heat this before chilling?
Absolutely, and this will help activate the curcumin in the turmeric. Simply heat all the ingredients together in a saucepan over low heat, stir well, then transfer to a heatproof container and chill fully. Serve over ice. This is a great idea for making this iced golden milk turmeric latte in bulk, too!
Can I make this keto?
Yep! Use a keto milk of choice (Unsweetened almond milk works) and replace the maple syrup with powdered erythritol. Each serving is 1g net carbs.
Other recipes you’ll love (if you like this iced golden milk!):
Frozen Golden Milk Turmeric FrappuccinoCoconut Curry Turmeric Chicken (Whole30)Healthy Pink Drink Strawberry Refresher
Hey – you’ve made it this far, and now we’re best friends! If you make this recipe, I’d love for you to give it a star rating ★ below. Make sure you follow me on Instagram, Pinterest, and Facebook, too!
